Specific Warm-Up:
4 sets:
3 bench presses
– Rest 1:00-1:30 between sets, alternating sets with partner(s).
– Add load each round.
WOD:
For load:
Bench press
3-2-2-1-1-1
Intermediate:
For load:
Bench press
3-2-2-1-1-1
Beginner:
For load:
Bench press
3-3-3-3-3-3
Home Workout:
5 sets for reps:
Max-reps unbroken deficit push-ups
– Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for the push-ups.
– Pause at the bottom of each rep for :01.
– Rest 3:00 between sets.
Movement scaling options:
Bench press: Load, dumbbell bench press or floor press
Post-Workout Skill Work:
8 sets:
:10 L-sit holds
:20 rest